Many people believe that the most difficult thing to change in a person's life is their diet. On the other hand, pregnancy creates a time where many women choose to reevaluate their life style and their values. Wanting the best for our children, nutrition inevitably comes knocking at our door. There are many web sites which go into great detail regarding nutritional facts, measuring protein and counting calories. Links to a few can be found on our links page.

For now, I would like to appeal to your own awareness of your eating habits. Make a list of the most healthy items you eat and ones you know are healthy and would like to start eating more of. Focus on the good things here and allow items you know you should avoid to naturally filter themselves out.

I find that if women choose one or two new healthy choices a week, they will both feel the benefits and feel they are making good choices for themselves and their developing child. Remember we eat for two during pregnancy so healthy snacks are a good addition to regular meals. Fruits, leafy greens, vegetables (and juices made of these), along with whole grains, legumes, nuts and dried fruits will benefit any diet. Protein, iron and many vitamin requirements increase during pregnancy, thus focus should be given to these areas. Prenatal multivitamins are highly recommended, especially whole food based prenatals (which are more easily digested and absorbed) and can be found in most health food stores.

Exercise is also of vital importance during pregnancy, especially for the spiritual, mental and emotional well being of the mother. Women who exercise during pregnancy experience higher energy levels and less hormonal lows. Exercise also has a direct positive influence on one's food choices as the body begins to crave more nutrient filled whole foods. Exercise can be adapted to the capacity of each woman and their previous exercise habits. Swimming and walking are good for all pregnant women. Prenatal yoga and Prenatal Pilates are also highly recommended. Simple stretching and yoga exercises can be learned and practiced at home. More heavy forms of exercise, including running and biking are good for women who have done this previous to pregnancy and are best avoided in the last trimester and if there is any threat of miscarriage.